For athletes under 18, Coach Aditya uses a completely different approach built around a developing body's real needs, growth plate safety, sport-specific conditioning, and nutrition that fuels growth rather than restricts it.
See Youth Performance System →Coach Aditya uses this to select the right exercises and loads for your body.
This is what determines your phase and training response.
Almost done, just need a few training logistics.
Every tool is built around female physiology. Use them together for best results.
Adjust training volume, intensity, and exercise selection to your exact menstrual cycle day using phase-specific periodisation proven to shift strength output 8–15%. Backed by follicular and luteal phase physiology research so every session matches your hormonal state. Works for cycles 21–35 days and irregular patterns common in PCOS and perimenopause.
Cycle Science Try It FreeLog daily energy, mood, sleep quality, and recovery scores to surface your personal hormonal rhythm across 60–90 day windows. The tracker correlates symptom clusters with cycle phase to identify patterns linking cortisol, oestrogen, and progesterone fluctuations to training performance. Designed for women managing subclinical hormonal imbalance, thyroid conditions, or stress-related cycle disruption.
Hormonal Health Try It FreeBuild a training and nutrition plan targeting insulin sensitivity, androgen balance, and body composition simultaneously for women with polycystic ovary syndrome. Resistance training prescription follows MEV/MAV landmarks to lower fasting insulin without over-stressing the HPA axis that worsens PCOS symptoms. Covers lean PCOS, adrenal PCOS, and post-pill PCOS presentations common across India, the UK, and the Middle East.
PCOS & Insulin Try It FreeReturn to training safely after childbirth with a phased programme that respects pelvic floor recovery timelines, diastasis recti healing, and postpartum hormonal shifts including prolactin and relaxin. Load progression follows ACWR principles starting from 4 weeks postpartum for vaginal birth and 8 weeks for caesarean, with weekly readiness checks. Covers breastfeeding nutrition adjustments and sleep-deprived recovery strategies for new mothers.
Postpartum Recovery ExploreCounter perimenopause and menopause-related bone density loss, muscle atrophy, and visceral fat accumulation with progressive resistance training prescription grounded in oestrogen-deficit physiology. Programme prioritises compound movements to stimulate bone remodelling while managing joint inflammation and hot-flush-related sleep disruption. Calibrated for women 40–65 across all fitness levels, including those on HRT.
Perimenopause & Bone ExploreSet cycle-phase specific calorie, protein, iron, and micronutrient targets that shift with oestrogen and progesterone levels across follicular, ovulatory, and luteal phases. Iron and folate recommendations are calibrated for South Asian, Middle Eastern, and vegetarian dietary patterns where deficiency risk is elevated. Addresses low energy availability and relative energy deficiency in sport (RED-S) common in active women managing body composition goals.
Cycle Nutrition ExploreMeasure training progress through performance, strength, and functional markers rather than scale weight, which fluctuates 1–4 kg across the menstrual cycle due to fluid retention and glycogen shifts. The tool tracks lift PRs, endurance benchmarks, body measurements, and energy scores across 8–12 week blocks to surface genuine adaptation. Designed for women who have stalled on scale-based tracking or who are managing cycle-related water retention anxiety.
Progress Metrics ExploreThe menstrual cycle is not just a reproductive event, it is a 28-day hormonal programme that directly governs strength, recovery speed, fat oxidation rate, injury risk, and training adaptability. Ignoring it is leaving performance on the table.
Coach Aditya's approach segments the cycle into four distinct training environments, each with different hormone profiles and performance implications.
Multiple peer-reviewed studies now support the performance difference across the cycle. A landmark 2021 study in the Journal of Strength and Conditioning Research showed that women who periodised resistance training according to cycle phase gained 30% more muscle mass over 16 weeks compared to controls using conventional linear periodisation.
Oestrogen is directly anabolic, it activates satellite cells, reduces cortisol response, and enhances glycogen storage. Progesterone is catabolic in excess, it accelerates protein breakdown and reduces training capacity.
Synthetic hormones in the combined pill suppress the natural oestrogen surge of the follicular phase. Women on the combined OCP typically show a blunted hypertrophic response, particularly in the follicular phase. The cycle-based framework is adapted accordingly for hormonal contraception users.
Polycystic ovary syndrome affects an estimated 10–15% of women of reproductive age. The extended follicular phase common in PCOS means longer windows of anabolic potential, but also greater fatigue when cycles are absent. Coach Aditya's adapted programming for PCOS focuses on consistent strength stimulus, insulin-sensitising exercise selection, and conservative recovery windows.
Yes. Even a rough estimate of your cycle day is enough to generate useful phase-based guidance. The broader phase categories span several days, so precision to the day is not required. If you're genuinely unsure, select the "Irregular" option and use your subjective energy as the primary guide.
Yes, with a caveat. Women on hormonal contraception will receive a consistent training structure rather than phase-cycling, because synthetic hormones suppress the natural hormonal fluctuation that drives phase-based periodisation. Many women still notice energy and mood shifts throughout the month, use those as your subjective intensity guide.
Days 1–5 of the cycle see both oestrogen and progesterone at their lowest levels. Prostaglandin release creates a systemic inflammatory environment. Neural drive is often reduced. Recovery from high-intensity training is slower. Light resistance work, mobility, and low-intensity cardio during menstruation preserves momentum without creating the cortisol spike that mid-cycle training can handle.
The premium 28-day calendar maps every day of your current cycle to its predicted phase, with a training day recommendation for each. It shows which days to push hard, which to maintain, which to recover, and which to use for active recovery or mobility. The calendar requires a Premium or Elite membership to unlock.
A generic plan applies the same stimulus, volume, and intensity every week regardless of your hormonal state. This planner adjusts load prescription, exercise selection, rep ranges, and recovery recommendations based on where you are in your cycle. Over a full training year, this approach consistently outperforms flat-load programming for women.
Yes. This planner generates evidence-based weekly guidance, but Coach Aditya's full Women's Performance coaching programme includes comprehensive 1:1 programming, nutrition planning, check-ins, and direct coaching access. See the Women's Programme page for details.
Yes. Low-to-moderate intensity exercise during menstruation reduces prostaglandin-driven cramps. Avoid maximal efforts on days 1–2 if cramps are severe. Walking, yoga, and light resistance training are optimal.
Training in sync with your cycle optimises the hormonal environment for each phase. Follicular phase (days 6–13) supports higher volume and intensity. Luteal phase needs calorie adjustment (+100–200 kcal) because BMR increases. Ignoring this leads to unnecessary fatigue and cravings.